Tag Archives: mediterranean diet

Some parts of the world just get it right when it comes to eating for optimal wellness — the common denominator of these international diets seems to be seasonal produce, regional lean protein and heart-healthy fats, all with a local flavor spin. Check out these “lifestyle diet” cookbooks based on international cuisines in a story i recently curated for Mode Media:

Do you ever look around after preparing a meal and feel like you’ve dirtied up EVERY pot, pan and bowl in your collection? No one ever seems to honor the “I cooked so you clean” rule on those nights when I create a bit too much chaos in the kitchen! But, wait until you see this delicious recipe I created for the Litehouse Foods blog — One-Pot Cream Balsamic Chicken and Couscous! It’s truly a busy-night blessing, only ONE dish and a couple utensils to clean up . . . and did I mention tasty?

This one-pot recipe is a well-balanced, nutritious meal inspired by Mediterranean cuisine, so pour yourself a glass of red wine if you must! Featuring colorful red tomatoes (I love the little Cherubs) and yellow peppers, everyone’s favorite chicken breasts, whole wheat couscous, creamy balsamic sauce and a finishing crunch or garlicky croutons, I seriously doubt you’ll have any leftovers to scrape out of that one single pot!!

So, what’s for dessert? I love having “dressed up” fruit for dessert like my Salted Honey and Ginger Broiled Grapefruit or Watermelon with Fruit Salsa. But if you’re looking for a quick and healthy dessert that won’t dirty up any dishes in the making, how about just sticking some dark chocolate chips into raspberries and eating right out of the carton!

To encourage you to make some of these yummy recipes, I’m giving away five (5) coupons for Litehouse Food’s Products (they expire on 12/31/15). Litehouse Foods makes all sorts of fresh products like traditional salad dressings and vinaigrettes; Greek yogurt based dressings and dips; caramels and sweet dips, freeze-dried herbs; artisanal cheeses and more. You can find most of these products in the refrigerated section of your market’s fresh produce section and gourmet cheese area. Two of the coupons are specifically designated for the Artisan Reserve Cheeses including gorgonzola, blue cheese and feta.a Rafflecopter giveaway

Yesterday morning’s run began mild and balmy; the thermometer read 71 degrees as I headed out the door for my 12 mile route around the neighborhood. At mile 8, as I rounded the corner, a startling blast of crisp air hit my body and by the time I made it home, the temperature had fallen 25+ degrees and the rain was falling. And, this morning, it is well below freezing – boy, how things can change and change fast!

However, one thing that never changes is my body’s need for healthy fuels to function optimally. Eating lean meats, an abundance of veggies plus fruit and whole grains keeps all my systems humming along and ready to face whatever the day (and weather) throws my way. The menu at my house is a lot like the Mediterranean Diet I recently covered for Litehouse Food’s blog, Litehouse Living.

Instead of being a short-term “diet” in the “must lose weight” sense, the Mediterranean Diet is a healthy-eating lifestyle that promotes fresh and flavorful foods with long-term health benefits. A reduced risk for cardiovascular disease has long been touted as a perk of following this approach to eating, but new research, as reported in the Annals of Internal Medicine (2013), shows the Mediterranean diet can help middle-age women increase their lifespan, avoid physical and cognitive impairments, and reduce the risk for other chronic illness common in older age.

I created a vibrant and vitamin-packed recipe for Mediterranean Marinated Fennel, Carrot & Olive Salad that I know you will love — grape tomatoes and kale are also part of the healthy mix. Also, this fresh salad is topped with a red wine and olive oil dressing, two ingredients that are embraced by the long-living residents of Greece, southern Italy, Crete and other areas bordering along the Mediterranean sea. These wise folks would also suggest to sit back and enjoy your meal with family and friends — strong social connections help you to live longer, as well!

3. Make a red wine dressing by placing olive oil, red wine vinegar, honey, lemon juice in a jar; shake until emulsified. Add salt and pepper to tastes. Pour over vegetables and stir until coated.

4. Cover and place in refrigerator for at least one hour, or overnight.

5. Serve as a side dish or on a bed of lettuce for a larger salad.

Serves 6

This salad is perfect served as a side, but you could also top it with the lean protein of your choice. I think grilled or oven-roasted shrimp would be fantastic.

It’s simple and speedy to roast shrimp in the oven. I do this frequently for entrée salads such as my Pomegranate Jicama Salad. First, preheat the oven to 400 F degree. Next, peel and devein the shrimp, leaving the tails on. Place shrimp on a sheet pan with olive oil, salt, and pepper. Stir shrimp around a little to coat them in oil and then spread in a single layer. Sprinkle with the herbs and spices of your choice. Finally, roast for approximately 8 minutes, just until pink and firm and cooked through.